Get necessary calcium from delicious sources
Calcium is very important for building and maintaining bone mass, helps to prevent osteoporosis and bone fractures, and even to improve premenstrual syndrome. Calcium supplements are big, hard to swallow, and sometimes disturb the stomach.
Since many diets do not contain sufficient quantity of calcium, supplementation is necessary. The good news is that there are other alternatives besides calcium supplements hardly swallowed.
How much calcium is enough?
For women in menopause of 31-50 years, the daily recommendation in nutrition is 1000 mg of calcium combined with an equal amount of vitamin D.
For women in the age category of 51-70 years, 1200 mg of calcium are recommended daily. Women past 65 years should take 1500 mg of calcium daily.
Calcium Supplements easily swallowed
1. Bottled water enriched with calcium. Drinking water daily is a habit (or should be!) And if you do not like tap water, then drink bottled water. Some of these waters, whether flat, mineral or flavored, are fortified with calcium. Moreover, this variant offers the advantage that water is consumed in dozes, and so calcium is ingested in doses, and will be better absorbed.
2. Orange juice with calcium. Probably, the best way to get calcium is milk, but what do we do if you suffer from lactose intolerance or simply do not like milk? Therefore, have invented improved orange juice calcium! Most orange juice contains 300-350 mg of calcium. Read labels to find the best variant!
3. Chocolate with calcium. There are several brands of chocolate that offers this possibility, some are even for children. Warning: the chocolate can be good sources of calcium, but not free of calories!
4. Aspirin with Calcium. Since there are increasingly more people who take daily aspirin for prevention of heart disease, Bayer developed aspirin which contains calcium.
When calcium is too much?
Although rare, calcium poisoning can occur after long-term consumption of excessive quantities (more than 3000 mg). Intoxications symptoms may include: constipation, irritability, headache, renal failure. Also, if you follow any kind of diet, treatment, remember that calcium supplements will not interact with other medicines. For example, calcium supplements can reduce absorption of tetracycline, medicinal iron or drugs for thyroid. Also, any product that must be taken on an empty stomach should not be taken together with calcium supplement.